Tabata this
pull up sit up squat push ups rower
or Hopper Deck Card 3 of Hearts
Annie
50-40-30-20-10 reps for time
Double unders or 3X each rep exr. 5o D/U = 150 singles
Sit ups
Wednesday 8-20-08
Posted in workout of the day on August 20, 2008 by davedangelo5 RDS for time
20 KB Swings
400m run
or Hopper Deck Card Jack of Diamonds
Tommy V
21 thrusters
12 rope climbs
15 thrusters
9 rope climbs
9 thrusters
6 rope climbs
Tuesday 8-19-08 Rest Day
Posted in workout of the day on August 19, 2008 by davedangeloHopper Deck Card 2 of Spades
5- 5- 5- 5- 5 reps
Back Squats
advance= 1.5x bodyweight
elite= 2x bodyweight
Today is day 19 of burpee challenge
keep up the good work
Monday 8-18-08
Posted in workout of the day on August 19, 2008 by davedangeloAMRAP in 20 min
Burpee/pullups
Sunday Message
Posted in Sunday message on August 17, 2008 by davedangelo
We live busy lives, sometimes we need to just slow down so we can get energized for whats next to come. So this will be short, Marcela and I are going away for one night. I will not post a WOD tonight for Monday if you want do a 5 K or pick from past WOD’s.
Have a great day
Dave
ps look for emails coming about Saturday’s Dangelo’s Crossfit Games at Rob’s House
Sunday 8-17-08 Group Workout
Posted in Group outings on August 17, 2008 by davedangeloToday’s WOD was running with Fran
Fran is a benchmark WOD
21 15 9
Thrusters
Pullups
With 400 m run in between sets
Saturday 8-16-08 Rest Day
Posted in workout of the day on August 16, 2008 by davedangeloHopper Deck Card 3 of Spades
AMRAP in 20 min.
5 med ball cleans
10 pistols or hold on to a bar to go down into a one legged squat
15 double unders or 45 singles jump rope
today is also day 16 of the burpee challenge
Friday 8-15-08 Fight Gone Bad
Posted in workout of the day on August 15, 2008 by davedangeloTonight is Fight Gone Bad WOD to help raise money for Bryan to go get his cert. {donate what you can} We are here to help one another. Meet at the park for the concert at 6 pm or meet at LHC at 8pm
Hopper Deck Card 3 of Clubs
Tabatas bottom to bottom
Squat rest at the bottom
Thursday 8-14-08
Posted in workout of the day on August 14, 2008 by davedangeloPartner training
21 18 15 12 9 6 3
A- box jumps
B- jumping pullups
A- kb swings
B- burpees
A- pushups
B- lunge
or Hopper Deck Card
Michael
3 RDS for time 800m run
50 back extensions
50 sit ups
Wednesday 8-13-08
Posted in Uncategorized on August 13, 2008 by davedangeloAMRAP in 18 min.
5 pullups
10 box jumps 15 pushups
20 sit ups
25 squats
100 jump ropes
or Hopper Deck Card 6 of Spades
Isabelle 30 Reps 135# Snatch {modify}
